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Quick-fixes for your summer fitness disasters

Cornel Chin is a high profile celebrity fitness expert with more than 20 years of experience as a fitness professional. He is credited for getting Leonardo DiCaprio into shape in double-quick time for the film The Beach and, as a leading...

Quick-fixes for fitness disasters

Has your summer fitness program hit the skids? You aren’t alone. Even the most motivated exercisers abandon their quests for a healthier and better looking body when a hiccup happens in their lives. These fitness disasters manifest themselves in all shapes and sizes ranging from a bout of illness, emotional turmoil (relationship breakup, bereavement), chronic stress (family and career pressures), or even losing focus after a long, relaxing vacation. Getting remotivated soon after a major set back is one of the most effective ways to regain your physique and wellness. Here are a few exercise commitment quick-fixes for your summer fitness disasters.

Unmotivated Fitness GirlHow to deal with your summer fitness disasters

Don't make a crisis out of a drama

Many people who begin a fitness and diet program start making excellent progress and then for a variety of reasons, just stop doing it and return to old tricks. This often happens due to a waning of motivation. They may have started out highly motivated but then lost interest with time. We as humans often forget how tough it can be to change a deep seated habit. We usually immerse ourselves in our fitness and diet program and expect it to go smoothly but then something gets in the way. A life event, a change in a daily routine or maybe you just decided it wasn't as important as you thought it was. Instead of making a crisis of it and nixing exercise altogether, deal with the drama and get back on track.

7 tips to get back on the fitness track

In addition to reminding yourself of all the reasons you have started losing weight and getting into shape in the first place, find ways to effectively rekindle your motivation. Not sure how to recommit? Here are a few tips and tricks that you can start today to help bring diet and exercise back into your lifestyle.

1. Use the power of imagination

Vividly imagine the time in the future when you've already achieved your goal. Imagine yourself feeling better, and looking better and with that whole new attitude that having a new body will bring to you.

2. Keep it in your face

Write down or print out the reasons diet and exercise are important to you. Put the list on your refrigerator so you are reminded each time you are in the kitchen. Make an extra copy and put it your bedroom as a reminder as you start your day and go to bed at night.

3. Set your own rules

Establish a solid set of diet and fitness rules. For instance, make a rule that you never miss a single workout, unless you are sick, injured, or have a very legitimate reason. Make daily exercise a high priority and view it as an integral part of your life. Missing workouts because you'd rather page through a magazine or watch a sitcom are not excuses. If you allow yourself to skip a training once for less than legitimate reasons, you'll allow yourself to miss another time, and another, and then find yourself facing another fitness disaster.

4. Make exercise manageable

Even if you could achieve your diet goals by calorie counting alone, you will be more successful and healthier if you are physically active. The number one barrier to exercise is time. Aim for at least 30 minutes of moderate physical activity most days of the week and, if necessary, break this up into three 10-minute segments per day to make it more manageable.

5. Avoid emotional eating

Eating in response to sadness, boredom or stress will quickly wreck your diet. It's true: We humans associate food with feeling better. So, when you become aware of your urge to eat in response to emotions instead of hunger pains, find something else to do that will distract you for 10 or 15 minutes. The easiest distraction is to simply take a walk. Chances are, your need to emotionally eat will subside and you'll ultimately feel better because you didn't consume those unnecessary calories.

6. Slow down your dining

If you eat quickly, your brain won't get the message that you are full until after you've overeaten. Put your fork down between each bite and pay attention to the meal you are eating. Tuning in can help you tame mindless munching.

7. Sideline a downward spiral

Don't allow one mistake start you on a downward spiral to square one. Setbacks happen but instead of spiraling down, admit your mistake, forgive yourself, and get back on track right away.

There are many mistakes that can send you back to your starting point, wrecking all your hard work and success at losing weight and getting into top shape. However, you can quickly recover from a fitness disaster by using your common sense and never ever doubting your fitness commitment. With this combination you are set to succeed.

Next page: The five best fitness moves to get you back on track

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